Easy Porridge Bread Recipe (Gluten Free)
I love this bread recipe! It’s so easy to make, satiating & comforting. It stores well sliced in the freezer & toasts up beautifully. Making it a prefect recipe to prep as to pull together a quick, nutrient dense breakfast.
Online you hear so much conflicting information about oats & carbs. Interestingly, oats have always had a divisive reputation. In the time of the Roman empire, oats were considered peasant food by the Romans, though ironically, it was the oat eating tribes who eventually toppled the Roman empire. Popular modern biohackers also claim oats are peasant food & say the anti-nutrients, phytates in oats, inhibits mineral absorption, but if you watch my recent podcast “Do Antinutrients Exist in Nature? A Reorientation of the Ancestral Model” 1you’ll see that the evidence around the existence & harm of “antinutrients” is flimsy at best. One mineral that is said to be affected by phytates which is apparently in all grains, is iron. An Interesting study in 2022 found that low carbohydrates negatively effects iron levels. The study investigated the influence of an energy-deficient vs low-carbohydrate acute dietary manipulation on iron regulation in young females. Over a brief three-day window, researchers compared two groups and found the group that restricted carbohydrates caused a significantly larger spike in fasting hepcidin, Higher hepcidin blocks iron absorption in the gut. This pokes a bit of a hole in the biohacking carnivore crowd’s argument.2
What the evidence does show is that oats are an excellent, affordable, accessible & nutritious food. They aid blood sugar control, are protective to the heart, protective against cancer & aid weight management. Oats are particularly calming to the nervous system & aid recovery making oats an excellent food for convalesce & post-partum support.
PORRIDGE BREAD
400g (Gluten Free) rolled oats
1 tsp bicarbonate of soda
1 tsp fine celtic sea salt
500g thick whole milk plain or Greek yoghurt
220ml milk
1 egg
Mixed seeds, to top. I used, pumpkin, sesame & sunflower seeds.
Preheat the oven to 200°C fan forced
Line a 22.8cm x 13.3cm loaf tin with unbleached baking paper. If you scrunch the paper up before you place it in the tin, it will fit in with ease.
In a large bowl add the oats, bicarbonate of soda & give it a good stir.
Add the yoghurt, milk and egg & mix it well until fully combined.
Tip the mixture into the lined loaf tin & even it out with the back of your spoon. Top the mixture with the seeds and score a line down the middle of the loaf with a knife.
Bake for 45 minutes, then leave to cool for 5 minutes in the tin, then carefully remove from the tin (paper still on). Cool completely on a wire rack before cutting in to it.
Enjoy as you
would any bread. Porridge bread toasts up beautifully. Store in a contain a in the in the fridge for up to a week or slice & store in a container in the freezer for up to three months.
If you are going to slice it & put it in the freezer I recommend leaving it in the fridge for a few hours first. It will cut really easily after that point.
References
1. Vital Mentality Radio with Angel Munro. Do Antinutrients Exist in Nature? A Reorientation of the Ancestral Model. (2026).
2. Hayashi, N. et al. Influence of an energy deficient and low carbohydrate acute dietary manipulation on iron regulation in young females. Physiol. Rep. 10, e15351 (2022).
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